Learning calisthenics skills for maximum results, holistic health and fun.

Join the tribe of Movement & Calisthenics Athletes – people just like you that are working with their own body weight to gain strength, lose fat, build muscle, recover from injuries and live their best lives.

Hey tribe! As you know the Team at Calisthenics Academy has been hard at work to bring together a brand new app – a gamified platform for skill-based training that will not only bring fun and a new dimension of motivation to your training – but all the more will take you on the journey to be healthier, stronger, leaner and more mobile.

 

As we are getting ready to launch the app publicly we are starting a blog series showcasing some of the features, answering all your questions and showing you why this new training is unlike anything else.

Today we want to talk about what moves you will be learning inside the app and how are they structured.

 

Note that the way training works is that you are working towards certain skills and they represent a specific level of strength, mobility and flexibility you achieve. But at the end, it’s just a more effective way to reach your goals of losing fat, building muscles and getting insanely strong.

And we have over 100 new moves you will be learning with the app all organised on a big map of movements. 

Before we go into that though – we just wanted to remind you that there is still time to snap a lifetime access deal. If you are interested in joining us in building an amazing product and have a lifetime access to current (over 100 moves) and ALL the future updates – check it out. If you buy today you will get access to beta and you will be considered a part of our team forever. 

Back to the moves!

“If you want to live a good life in your older years, start training now.”

Deconstructing the moves

As you know, we approach the movement from a very scientific point of view. Our team of coaches and physios deconstruct each move understanding what goes into it – what muscles, flexibility, mobility, strength, skill and then create a step by step path that can take anyone from zero to performing that move (we will talk about deconstruction in next blog post). 

We think about our physical potential as a journey- you start with simple moves, build the foundation, learn the basics, make sure your joints, your muscles and your tendons are ready to handle higher loads and more complex moves and once they are we lead you towards the harder and harder moves. 

Turning movement training into a game you can’t lose

Think about it as a map of treasures and quests – just this time the moves are the quests. The system carefully guides you through all those little important things through a personalised training plan. Step by step helping you unlock harder and harder moves.

Note that we are just getting started and even though we have over 100 new moves in the app the library will be growing as we go along as well as offered assessment and complexity of the app. 

Taking you safley from zero to advanced moves

So how do you safely take someone from zero to planche? muscle up? front levers? backflips? You lead them, constantly assessing where they are on those different attributes and adjusting training daily making sure that the progress is effective and safe. 

With our team, we created a whole map of moves – all interconnected where we map exactly what you need to develop to safely move forward. 

We also categorized the moves based on complexity ensuring that we keep the playfulness, feeling of constant progress and holistic approach to overall body development. 

Below is an outline of how the moves are divided and what moves you can expect to learn in current app. 

100 calisthenics moves you can start today


The moves you will be learning are divided into different categories.Just like in the game we have:

MAIN MISSIONS

“Main Missions are the main moves in gymnastic and calisthenics. They require lots of preparation and progressions and usually take a ong time to achieve

Main missions are divided into fundamentals and advanced. They are very important as a make a base for all the advanced moves.

Once you achieve the  fundamental moves you unlock harder & harder moves – so

Back Fundamental unlocks Back Lever and Bridges Progression,

Wall Handstand unlocks – Handstand Pushup and Free Standing HAndstand and so on…

The way system is structured is that not only it makes sure that you develop all the attributes that are prerequisites for a given move – keeping you safe. But also that every single day you are making effective progress towards your goal.  Once done with fundamentals that are obligatory you are able to choose what you want to be working on.

Some of the advanced moves that you will see in the app are

– Human Flag

– Back Lever

– Front Lever

– Handstand Walk

– Handstand Push-Up

-Handstand Press

– Bridge

– Sitting Press

– Planche

– Muscle Ups

– Ring Dips

… and more.

SIDE QUESTS

“Side quests are additional moves that still require progressions but they are not a core of your program. They are usually small and fun moves that help you develop strenght and skill”

Just like any move in our program – these moves also have prerequisties and are unlock as you go along.

Some of the side quests in our new app are:

– Cartwheel

– Backwards Roll

– Butterfly

– Elevated Bridge

– Headstand

-Freestanding Handstand Pushup

SINGLE MOVES (VARIATIONS + TRANSITIONS)

“Single moves don’t have progessions. They include everything from one off moves eg a corow, variations of particular exercises, to connecting two different exercises (transitions) to connecting multiple exercises – what we call flow”

Some of the single skills that you will be learning inside the app:

VARIATIONS

-Pushup Variations eg. Aztec Pushup, X Pushup, Superman Pushup, Decline One Arm Pushup,

– Cartwheel Variations 

– Pull Up Variations 

– Handstand Variations

TRANSITIONS: 

– Forward Roll to Handstand, Front Lever to Back Lever, Handstand to Planche, Handstand to Bridge etc

FLOW 

– Combining Handstand to Bridge to Walk Over etc

ONE OFF MOVES

– eg Crow, Knee Scale, Grapevine, Bear Walk, Pike Jump

We are opening moves library to experienced trainers to create a filled with creativity library of different moves you can be learning

As you can see the structure is there to keep fun and light approach while helping you safely push boundaries, stay playful but at the same time effective in your training. 

READY TO GET ON TEH JOURNEY OF A LIFETIME? 

See what our users are saying:

“Would you rather have the ability to boast of bench pressing 300 pounds or to do a one-arm pull-up? To me, pulling my entire body up with one arm is much more impressive. – Michael – Calisthenics Academy User”

“Calisthenics Academy is not the kind of program that demands you to be this physically fit to be able to perform. Instead, it caters to your own strengths and capabilities and keeps track of your progress.”

“Stick with it! It is hard at first, especially if you are stuck on a lower-level, high rep exercise. But persevering is worth it! Finally reaching each goal is so exciting.”

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GET A LIFETIME ACCESS TO THE CURRENT CALISTHENICS ACADEMY AND NEW MOBILE APP

(+ all the future updates and help us build the product you will love)

TODAY $97 ($399 AFTER)

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!
How To Train At 50 And Dare To Bare Your Arms & Abs

How To Train At 50 And Dare To Bare Your Arms & Abs

Let’s face it…  We all want nice arms and a waistline we can show off to the world. Better yet, we all want to be fit no matter our age.

Women want Michelle Obama’s arms, Kelly Ripa’s abs, and Rachel Mclish full package.

Men want Arnold Schwarzenegger”s arms, Daniel Craig’s eight pack, and Sylvester Stallone’s physique.

And they want to have these at any age.

But why does aging past 50 years mean you can’t have a sexy waistline and strong arms?

Older and wiser does NOT have to mean fatter, weaker and jigglier.  

In this post, I will teach you a different way to approach your body training.  It is less conventional, yet very effective if you are over the age of 50.  Because training daily, as a habit to better your body, should be as natural as brushing your teeth.

The “rules” changed when you entered your 50’s. Do you change your approach to match the new rules?

In my experience, the most frustrating thing for my older clients is the realization that they are no longer 23 years old. But age is not the problem. It’s your body that changes.

What worked in your thirties no longer works in your fifties.

So how can you train now that you are in your 50’s?

Improvidus, apto quod victum

As most U.S. Marines will tell you, “Improvise, adapt, overcome.”

Age-related muscle loss and fat gain are not for YOU.

Most science suggests that as we age we have little to no control over these things.

We need to take action to overcome our own bodies.

Many age-related issues can be avoided with strength training and good nutrition. Aging does NOT mean more aches and pains, unless YOU allow them.

Yes, the “rules” did change somewhere along the way. But it is up to us, athletes, to challenge those “rules.”

[VERY IMPORTANT] If you are new to training, go easy, get guidance and be patient. If you ARE over 30, overweight and in chronic pain – visit your trusted medical professional before taking on any exercise program.

The biggest rule I suggest you break is your training frequency.

As we age, moving more often is really helpful. Training daily helps keep things going, and if done right, leads to less frustration and better results.

Are you ready for a paradigm shift?

A training session can be done in 5 minutes.

Read that again.

Five minutes to train? NO WAY.

Yes way.

5 minutes for A Training Session.

Here’s an example – Set a countdown timer for 5 minutes.

NO… Really.  Stop, grab your phone and set a countdown timer.  Do it now.  I’ll wait.

C’mon… Just do it.

OK. Start the timer.

Perform 21 “air” squats, followed by 8 straight bridges or wall walks.  Repeat this sequence as many times as the timer allows.  That’s One Training Session, done.

If you did it… Congratulations!

You could have done that session literally ANYWHERE and anytime.

Now do that 4 more times today.  Whenever you can.

NO gym required.  NO wasted/lost time.  Just 15 to 25 minutes of focused exercise for an entire day.

“But Steeeeve…  You said ARMS and ABS!?”

Yes, I did.  Fortunately, I am a “responsible” training specialist.

Deep squats DO work your abs, especially your lower belly and pelvic floor.  The straight bridge hit the back of your arms, didn’t it? There’s your arms.

Now, how’s your Plank?

Can you hold a Straight Arm (Push Up Position) Plank for 2 Minutes?

If NO, Start here.  It really is important for your shoulder health and core strength.

Clockwise from top:  Low Plank, Reverse Plank, Prone Back Extension, Side Plank, Front Plank

The basics of the plank must be practiced and developed.

plank positionHere’s your core training if the 2 minute plank eludes you:

Work on holding each of these for 20 seconds a few to several times per day.  Increase your time to build up toward 60 seconds each. Test your plank in 3 weeks and let me know where you’re at.

Clockwise from top:  Low Plank, Reverse Plank, Prone Back Extension, Side Plank, Front Plank

push up, bridge

If your plank is solid, try this:
  • Push Up  (pick the version that challenges you for 13 reps)
  • Straight Bridge

Stick to the 5-minute timer.  Alternate back and forth between exercises (8 reps each), resting as needed.

How do your arms feel?

Continue to do this session throughout your day.

ADIT – What does it mean

You might be able to do 5, 8, or more 5-minute training sessions per day.  Each session “Hits” your metabolism pretty hard.

Each session makes a barely noticeable dent in your time.

I call this, All-Day Interval Training (ADIT).

Yes, I just made that up and I claim dibs for infinity!

Why wouldn’t ADIT be great for your fat reduction efforts??  Rhetorical. It will.

If body fat reduction is a priority – Prioritize 5 minutes (One “mini-session”) of exercise before any meal, snack, or beverage (other than water).

If muscle growth is a priority – Get a solid 10-12 minutes of targeted work 4 times per week.  Your targeted muscles should feel “Pumped Up” after these.

I’m gonna share with you another another secret.

Work your whole body, or most of it, all the time, with every exercise.

Sorry, machines really won’t cut it. Not most of the time. Or at all, in my world.

The first combo I shared worked your core hard.  Upper back and glutes…  so what  muscles are left?

More importantly (if you tried it), How Do YOUR Arms FEEL?

We targeted the arms and the back of the arms.

Tomorrow we target something else. Could be legs. But WHY?

calisthenics training over 50

It’s all about the arms and abs, right?

Top secret:  Do one session every day for legs, like the 5 minutes we did above.

Here’s for tomorrow:  grab a moderately heavy Dumbbell for Biceps Curls.  You only need one as you will be doing one arm at a time (more challenge for the core).

Alternate 8 or more

  • Dips (bench, chair, box, bars, etc.) with,

1-Arm Strict Biceps Curls for the same number of reps on each arm.  (Concentration Curl shown)

If it’s a busy day at work…  Every 30 minutes, do one round, more if you can.  Don’t forget 5 minutes for the legs.  You could do “double step stairs”, up and down in the stairwells before lunch.  In the picture, I did Picnic Bench Step Ups.

Hopefully by now you’ve picked up on my concept of increased training frequency and exercising as a habit.

The most important thing is to successfully turn exercise into habit

  • Train every day. Don’t kill yourself everyday.  Target the important areas (Arms & Abs) daily.
  • Accumulate 20 or more minutes of total training per day.
  • Focus on multi-jointed movements that require your core (not a bench) to support you.
  • You don’t need a gym or special clothing to be strong and sexy.
  • Mobility training is still training. Two 5-minute mobility sessions per day is a great idea.

If it’s important, DO it every day.

Train your arms and core daily.  You can find more training sessions on my Instagram.

One more secret

This is an “AB” or core training secret – Do NOT focus on crunching the “6-pack”.  Instead, imagine a ball inside the middle of your abdomen.  Crush down on the entire surface of that ball – Squeeze from all sides.  Doing a Kegel helps here.

Using calisthenics and bodyweight protocols/progressions can thoroughly train you for strength, fat loss, mobility, and power in for short sessions every day.

The key is to Do It Every Day.

This helps to solidify the HABIT of exercise.  How many days would you go without brushing your teeth?

It’s not some competitive gym thing.  It’s about YOU and YOUR body.

This is real world, common sense physical culture.

To learn more different techniques of weaving your “workouts” into your day, leave questions in the comments below.

Are you ready to Overcome your 50’s?

Improvise. Adapt. Overcome.

Trainer Steve

P.S. – Below are a list of trainings I did while writing this article:

  • Tactical Pull Ups
  • Ring Rows
  • Close Push Ups
  • Bridge Push Ups
  • Pike Push Ups

Each session provided a nice break from the keyboard and took me about 3-5 minutes.

Bonus Arms:  Halo Arms, Halo Tri-Extensions and Halo Curls

Halo Arms, Halo Tri-Extensions and Halo Curls

Bonus:  Whole Body Circuit

whole body circuit

calisthenics assessment

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Trainer Steve lives in Connecticut and has been helping people realize stronger, healthier bodies for more than 12 years. His goal is to rebuild the lost Physical Culture humans once had. No crazy methods or snake oil, only the basics of good human movement and real food.
Steve’s beliefs are simple:
Strength will never be a “Fad”
Move very well and often (like a 6 year old, regardless of age)
Lean body mass (muscle, bone) must NOT be lost
Eat Real Food
Physical Fitness needs to be your habit

Follow Steve on Instagram: @gfdfitness
Email: Info@FitnessRehabCT.com

The most important lesson Thomas learned with calisthenics

Join the tribe of Movement & Calisthenics Athletes Join the tribe of Movement & Calisthenics Athletes – people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!

This is story of Thomas – Calisthenics Academy

Thomas is a banker living and working in Frankfurt, Germany. He was a paying member at a gym he never attended for several years before setting his sights on bodyweight training and running.

“Moving continuously in the right direction is more important than speed which you may not be able to hold and that eventually makes you stop.”

At 44, Thomas began to pay more attention to his fitness, even taking a friend’s bet to take on a daunting goal.

“My friend challenged me to finish a half-marathon. I had never finished a run of this length before.”

He’s been a regular runner ever since, although it wasn’t enough for him.

“Now I focus on bodyweight training. I still go running but only as additional cardio-training twice a week. Even now, I still have enough stamina to participate in half-marathons.”

Tom wanted a different body than a runner’s body, which is why he’s focused his attention on calisthenics.

“The body I am aiming for is more athletic than a runner’s: between a swimmer and a gymnast with well-defined muscles and low bodyfat.”

“After looking at several websites and programs I found that Calisthenics Academy is closest to my preferences: It offers a structured approach and clear path to defined goals (the eight exercises). Small steps to continuously progress strength and skills and simultaneously considering that the body (the joints) needs time to adapt to the growing challenge and so to reduce the risk of injury.”

The 3 main benefits Thomas has gained since joining the Calisthenics Academy community

He no longer struggles to be consistent

When it comes to his exercise routines, Thomas is a man of extremes. He will either be training intensively or doing little to nothing at all. “My biggest challenge is to train consistently. I have a pattern of training very hard for a few months and then swinging to the others extreme of working out very little.”

Since joining Calisthenics Academy, Thomas has succeeded in finding the right balance between consistent and fixed timeslots to train and his sometimes changing schedule.

“I pencil my training days in four weeks in advance. I then plan my other dates around the training. If there is a collision with dates I still have the flexibility to move the training to other dates.”

He has become more patient with himself

Because of his challenging schedule and his all-or-nothing tendencies, Thomas has often felt very impatient with himself. His flexibility in setting his schedule has given him the chance to rethink his view of exercise in addition to understanding “consistent training” a little differently.

“I have become more patient with myself considering my training and my progress: Even if I have to miss scheduled trainings due to the circumstances (e.g. business travel, sickness/flu) I am not blaming myself for not taking training seriously enough or losing faith in reaching my training goals.”

He no longer feels guilty, which gives him a healthier mindset about his training. It’s a lifelong journey, and you shouldn’t beat yourself up for missing a day.

“As long as I move towards my goal and do not lose sight of the goal, there’s no drama when I have to miss a training session.”

He feels supported through the entire experience

Tom has found a training program that fits his needs perfectly. Calisthenics Academy is as personalized as it can get without paying a trainer to constantly monitor your progress. “Calisthenics Academy promises and delivers. After looking at several programs I consider it currently to have the best platform and approach.”

But more than that, Calisthenics Academy is a community of athletes and trainers who are all working towards a common goal: getting fit, getting healthier and gaining amazing new skills in the safest possible way. We all want to support each other in our efforts, pick each other up when we’re down and push each other forward when we might need a nudge.

Thomas has experienced this support first-hand from the Calisthenics Academy team.

“The Academy staff is very devoted to bringing its members to success and are sincerely interested in receiving feedback to continuously improve the quality of their service.”

Finding Calisthenics Academy

Thomas searched the internet for different training programs. He was already familiar with bodyweight training, having used other programs in the past. However, none seemed to fit his needs as well as Calisthenics Academy.

“After looking at several websites and programs I found that Calisthenics Academy is closest to my preferences: It offers a structured approach and clear path to defined goals. Its small steps continuously progress strength and skills while giving the body time to adapt to the growing challenge and so to reduce the risk of injury.”

“The changing demands of my professional schedule and the structured approach of the Calisthenics Academy are the best fit I have seen so far. I am glad I found you”

Tom’s advice to anyone curious about calisthenics

“Don’t be too hard on yourself when training does not always go the way you want (e.g. you cannot train as planned; you feel too exhausted to train although you have planned it; you do less repetitions compared to the last training), but stay consistent and alway keep coming back to your training.”

“Moving continuously in the right direction is more important than speed which you may not be able to hold and that eventually makes you stop.”

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!

Stressed About Not Having Time For The Gym? Learn How Busy Dad Finally Finds Time for Family and Calisthenics

with Phil Hibbert

Join the tribe of Movement & Calisthenics Athletes – people just like you that are working with their own body weight to get strength, lose fat, build muscle, recover from injuries and live their best lives!

This is Calisthenics Academy Phil’s Story

Phil is a devoted husband and a father of two young boys. He is a very busy man as he works an average of 54 hours a week and taking care of his sons, making sure they are dropped off at the nursery before work and picking them up after work. Yet, he still makes time to workout very early in the morning before everyone wakes up or at night.

“Don’t be afraid of dying, only of standing still.”

As a devoted husband and transport manager, Phil struggled to manage adding workouts to  his busy schedule. He used to do powerlifting but he had to refocus his priorities on his family and career. Hence, often times, he needed to skip the  gym.

But after he joined Calisthenics Academy, he says:

“My life has gotten simpler in terms of training, when rather than stressing out about not making it to the gym or workouts, I can still train with my bodyweight. Training is in my DNA but now I have more flexibility.”

Cool? Yes, But Can You Do It Right?

The main reason why Phil joined Calisthenics Academy is to do “cool stuff with some strategic help.” He has always been fascinated with all sort of cool movements such as freestanding handstands that he used to wonder if he can also do those sort of things.

Since he started doing Calisthenics with the Academy, he is now equipped to perform the cool stuff with the progression that suits him perfectly.

The More Workouts Done, The Merrier

Active Daddy On The Go

Phil has always been a very active person. He is a licensed Personal Trainer, not currently practicing, and used to train Muay Thai boxing once to twice a week. But because of his busy schedule, he wasn’t able to be as active as he once was.

Dedication is the KEY

For that sole reason, Phil has shown interest for Calisthenics to be able to TRAIN ANYTIME and ANYWHERE with only his bodyweight.  He had already signed up to  Calisthenics Academy even before the website was live.

Varying the Training for Maximum Results

Aside from training with Calisthenics Academy, he alternates his calisthenics workout sessions with parallette and rings program. he maximizes the benefits he can get from continuously training variedly every day.

“I trained with weights – powerlifting style – but wanted to do calisthenics so I could access workouts on my lunch breaks at the local park, rain or shine. Plus I wanted to do some cool stuff!”

Tool for Mental Resiliency

One of Phil’s biggest weakness is his mental toughness.

“My biggest struggle was mentally. Before I’d be trying to get straight into a front lever, now I know the progressive route is less daunting. I’m still unable to get into lever but at least I have a clear vision of progress.”

Instilling in his mind the reason why he is doing calisthenics enables him to understand the importance of progress.

Being successful in performing calisthenics movements takes time.

Phil believes  that you just have to “Stay focused, consistent and enjoy the process. And be patient.”

It is easier now for him to trust the program.

“I enjoy it more knowing I’m on the road to do cool stuff. I love training , too much sometimes.”

“I joined Calisthenics Academy to get the cool stuff done with some strategic help.”

3 main benefits Phil has gained since joining Calisthenics Academy

Easy Access

Having the freedom to workout at any available time, rain or shine, anywhere he wants, Phil is able  to have a more flexible workout regime thanks to  Calisthenics Academy. He doesn’t have to stress out  about having time to go to the gym. “Make it fit with your lifestyle.” He doesn’t need any equipment besides his usual rings to be able to have a nice workout. After starting his training, Phil has more control of his life and everything appears to be more simpler.

Tighter Shirts

“You don’t need to keep piling more weight on the bar!” If you want to be fitter, you don’t need to overcomplicate your training by adding more weights or doing all sorts of training programs. Once Phil found out that Calisthenics works best for him, he stuck with it. Now, he’s seeing visible results from  his hard work.

Bonding Activity With the Family

Since the training program provided by Calisthenics Academy is very accessible anywhere at anytime, Phil doesn’t have to drag his wife to workout with him at the gym. Phil and his wife are doing Calisthenics together. They get to do the cool stuff side by side. How AWESOME is that?!

“It’s the best decision you could possibly make to invest in your health.”

“Make it fit with your lifestyle.”

Phil’s advice to anyone curious about calisthenics

“It’s the best decision you could possibly make to invest in your health.”

If you want to connect with Phil and know more about his experiences with Calisthenics, you can visit his website below. You never know. He might be your next Calisthenics workout partner.

https://healthexplorerblog.com/

 

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!